Amy Wright

Australian IFBB Bikini Pro

Amy is coached by Mike and Daniela O’Mara. She finds her motivation from her peers to stay focused. As time goes on, her coaches will evaluate her overall look too keep her body balanced and muscle groups proportioned.

Amy’s full routine as seen on SimplyShredded.com:

Monday: Cardio/Legs

• 45-60mins Steady State cardio mixed with High-Intensity Intervals
• 4x 12-20 Squats (15kg)
• 4x 12-20 Lunges (15kg)
• 4x 12-20 Plyometric Lunges
• 4x 20 Lying Hamstring Curls, supersetted with Straight-Leg Deadlifts (light weight)
• 4x 20 Seated Leg Extensions
• 4x 12-20 Hip Extensions on machine

Tuesday: Cardio/Yoga

• 45-60mins Steady State cardio mixed with High-Intensity Intervals
• Bikram Yoga

Wednesday: Plyos/Back/Biceps

• 4x 50 Ski’s
• 4x 20 Lunge-jumps
• 4x 20 Squat-jumps
• Skipping Intervals 3 minutes long
• 4x 15 Lat Pull Downs (Wide Grip)
• 4x 15 Seated Cable Row
• 4x 15 Seated Supported Row
• 3x 15 Supported Back Extensions with weight
• 4x 15 Dumbbell Curls
• 4x 15 Barbell Curls
• 4x 15 Hammer Curls
• 4x 15 Cable Curls

Thursday: Cardio/Plyos

• Morning Cardio
• Plyometrics
• Bikram Yoga

Friday: Cardio/Shoulders/Triceps

• Steady-state cardio with intervals and stairs (60 mins+)
• 15x 4 Lateral Raises
• 15x 4 Front Raises
• 15x 4 Shoulder Press Machine
• 15x 4 Close-Grip Barbell Raises
• 4x 15 Dips
• 4x 15 Dumbbell Kickbacks
• 4x 15 Overhead Tricep Extensions
• 4x 15 Downward Cable Rows

Saturday: Chest/Abs

• 3x 15 Chest Press
• 4x 50 Jack-knives with a 5kg weight
• 4x 50 Crunches

Sunday: Day Off

• Active rest day (Bikram Yoga or a walk on the beach)

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According to SimplyShredded.com,

Amy’s diet looked like this:

• Meal 1: 100g Chicken, Brown Rice & Greens
• Meal 2: 100g White Fish, Roasted Sweet Potato & Vegetables
• Meal 3: 100g Chicken Or Fish, Greens & An Apple
• Meal 4: 100g Chicken, Brown Rice & Vegetables
• Meal 5: 100g Chicken & Greens
• Meal 6: Egg-White Omelette with Vegetables